Extremely high temperatures, made more likely by the climate crisis, have hit most of the US this summer, and for many states, the heat is not letting up. Staying indoors, avoiding strenuous exercise, and drinking plenty of water are all important things to do when the weather is unbearable, but eating the right foods is vital, too. Find some of our go-to heatwave foods (and recipe inspiration) below.
How do you hydrate in a heatwave?
Of course, drinking plenty of water is important for hydration all year round. But in a heatwave, it is essential, especially if you’re outside a lot. “People working in the heat or otherwise engaging in physical activity should drink an 8-ounce cup of water every 15 to 20 minutes according to the US Centers for Disease Control and Prevention,” Leana Wen M.D. M.Sc. told CNN earlier this year. “This would total about 24 to 32 ounces per hour. People should also keep well hydrated before and after their outdoor time in the heat.” But when it comes to hydration, diet is important, too.
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What are the best foods to eat during a heatwave?
Plenty of plant-based foods have a high water content, which can help you stay hydrated and refreshed in scorching temperatures. Cucumbers, watermelons, citrus fruits, and pineapple, for example, are great food choices when it’s hot.
Speaking about pineapple, in particular, Bex Prade IFMCP, RNT, told Women’s Health: “It might not make you “feel” cool the way that mint can, but pineapple contains the super powerful anti-inflammatory property, bromelain. This helps your body combat the effects of heat and inflammation. This water-rich fruit also helps you stay hydrated which can help regulate your body temperature.”
7 cooling foods to try when it’s super hot outside
Find more examples of the best cooling, hydrating plant-based foods to eat during a heatwave below.
Hannah Kaminsky
1 Watermelon
Why is it good for a heatwave? Watermelon is one of the most hydrating fruits you can eat because it’s made up of about 90 percent water. It’s also a source of potassium, which helps to balance electrolytes, which are crucial for maintaining hydration.
Try it in a recipe: Vegan Seared Watermelon Niçoise Salad
Sarah Bond
2 Cucumbers
Why is it good for a heatwave? Cucumbers contain even more water than watermelon—they are around 95 percent water. They’re also rich in nutrients, including potassium, and have a naturally cooling effect on the body.
Try it in a recipe: Healthy Vegan Cucumber Sushi Rolls With Spicy Mayo
Luke Albert
3 Tomatoes
Why is it good for a heatwave? They have a high water content (they’re about 94 percent water) and are nutrient-dense. They’re also particularly rich in lycopene, an antioxidant that may help to protect against sun damage.
Try it in a recipe: Vegan Tomato Garlic Garden Tart
4 Citrus fruits
Why is it good for a heatwave? Citrus fruits, like oranges, grapefruits, lemons, and limes, have a high water content, and they’re also rich in vitamin C, as well as potassium, and magnesium. These electrolytes help replenish what is lost through sweat, reducing the risk of heat-related issues.
Try it in a recipe: Vegan Shaved Fennel and Pink Grapefruit Salad
Christine Wong
5 Berries
Why is it good for a heatwave? Berries provide essential vitamins and minerals, including vitamins C and K, fiber, and manganese. These nutrients support various bodily functions and help maintain your health during a heatwave. They’re also a good source of natural sugar, which can help give you a quick energy boost, too.
Try it in a recipe: Vegan Rustic Summer Berry Galette
Lauren Lovatt
6 Zucchini
Why is it good for a heatwave? Similar to cucumber, zucchini is 95 percent water. It’s also easy to digest due to its fiber content, and it’s packed with essential vitamins and minerals, including potassium and magnesium.
Try it in a recipe: Vegan Sizzling Zucchini With Creamy Tzatziki
Page Street Publishing
7 Pineapple
Why is it good for a heatwave? As mentioned above, pineapple contains bromelain, which is beneficial during a heatwave. But on top of this, it’s also made up of 86 percent water, it’s packed with antioxidants and B vitamins, and it contains natural sugars, too.
Try it in a recipe: Pulled Barbecue Jackfruit Sandwich With Grilled Pineapple
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Charlotte is a VegNews editor and writer based in sunny Southsea on England's southern coast.
